by Emily Cathcart

Created on: November 21, 2007

It seems like every year there is a new factor to consider regarding your choices on food. Many of these seemed revolutionary at the time, then faded into obscurity as do so many products of trendy thinking. The relatively new glycemic index (GI) of carbohydrates, however, is probably worth investigating. The concept is research based; the benefits are clinically proven and while there are a myriad of handbooks available, no one person appears to be exploiting the benefits of this knowledge for fame and fortune.

Remember the food pyramid from seventh grade health class? We've long known that a healthy diet consists of a proportionally greater amount of breads, cereals, grains and pasta (the base of the pyramid) and fruits and vegetables (the second tier), with meat, eggs, dairy products, fats and sweets being used more sparingly. The news is that all of those carbohydrates that compose the bulk of a healthy diet behave differently in our bodies. More specifically, carbohydrates vary widely in their effect on our blood glucose levels. The glycemic index ranks carbohydrates from 0-100 according to the extent to which they raise blood sugar levels after eating.

Foods with a high glycemic index are more rapidly digested and absorbed, causing drastic fluctuations in blood sugar levels. A rapid increase in blood glucose signals the pancreas to increase insulin secretion, which may cause a sharp decrease in blood sugar levels resulting in hypoglycemia. Foods with a low glycemic index are digested and absorbed more slowly causing a more gradual rise in blood sugar and insulin levels. What are the benefits to choosing foods with a low glycemic level? According to research, the long-term health benefits include a reduced risk of heart disease and diabetes, better weight control, reduced blood cholesterol levels and a prolonged physical endurance. Choosing foods with a low glycemic index is recommended by the Harvard School of Public Health, the World Health Organization and the Food and Agriculture Organization all based on independent research in academic settings.

How do you apply this information to your food choices? The great news is that it is very easy. You do not need to perform calculations or consistently refer to a table of data. You will probably discover that much of the food you already enjoy has a low glycemic index. Reduce your intake of potatoes, which have a high GI. Rice has a low GI. Try the very slowly absorbed basmati and Doongara rice which curb the

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